Minute Calisthenics: A Daily, Habit-Based, Bodyweight Resistance-Training Program

Regular resistance training (RT) provides significant health benefits. However, roughly 3 out of 4 US adults do not meet current US Physical Activity Guidelines regarding RT. Studies are needed that assess the effectiveness and feasibility of RT programs that are time-efficient and simple to perform.

This will be a randomized controlled study of a habit-based RT program consisting of one set each of push-ups, angled-rows, and bodyweight squats performed every weekday for 12 weeks. Forty to 60 office workers and osteopathic medical students, who currently do not engage in RT, will be recruited, assessed, and randomized (1:1) to an intervention group, which will perform the exercises as just described, or a waitlist control group, which will refrain from RT for 12 weeks. To promote consistent exercise performance, the intervention group will be trained in the Tiny Habits® Method (a systematic approach to adding new behaviors in one's daily routine) and receive digital coaching for the duration of the study.

After the 12-week follow-up assessment, the intervention group will continue the program for an additional 12 weeks, and the waitlist control group will start the program and continue for 12 weeks, including Tiny Habits training and digital coaching. A 24-week follow-up assessment will then be conducted.

The primary outcome of interest is the change from baseline to 12-weeks in physical strength from, as measured by the maximum number of composite repetitions (i.e., push-ups + angled-rows + bodyweight squats) performed under a standardized protocol. Secondary outcomes of interest include adherence to and satisfaction with the program, and change from baseline to 12- and 24-week follow-up in composite repetitions, habit strength, blood pressure, lipid panel, hemoglobin A1c, body mass index, anthropometry, body composition, and mid-thigh muscle thickness

Inclusion criteria

• Office worker or osteopathic medical student at the local college/university
• Demonstrate ability to properly perform 1 repetition of each exercise (push-ups, angled-rows, bodyweight squats).
• Indicate having motivation and confidence in ability to perform exercises on weekdays.
• Low adverse event risk while participating, as assessed via the Physical Activity Readiness-Questionnaire (PAR-Q)
• Must be able to identify a suitable location (either at home, school, or office) to set up the suspension system needed to perform the angled-row exercise.

Exclusion criteria

• Pregnant
• Participation in structured resistance training for ≥2 days/week, on average, during the past year.
• Implanted medical device (e.g., pacemaker, defibrillator).